GIFt us your lifts! (or other achievements!)

@nossmf

My program is ment as a full body workout 3 times a week, none of the big 3 (because of my back problems i avoid these for now)

Before each workout, some warmup on threadmill
And before first exercise a warmup set of 20% of working set for 10-15 reps, then 40% for 8-10 reps and 60% for 4-6 reps

Day 1:

• DB incline chest press 3 sets of 6-8 reps
• DB Shoulder press 3 sets of 8-10 reps
• Latt Pulldown 3 sets of 8-12 reps
• Prone leg curl (this is supposed to be a leg extension, but that machine was broke for 4 weeks, so went to do this instead and stick with it) 3 sets of 8-12 reps
• Seated rope overhead extensions (bench on incline) 3 sets of 10-12 reps
• Bench supported DB curls 3 sets of 8-10 reps

Day 2:

• Smith machine flat press 4 sets of 8-10 reps
• Leg press 4 sets of 8-12 reps
• Overhand row machine 4 sets of 6-8 reps
• Pulldown N-grip 3 sets 8-10 reps
• DB lateral raise chest supported or lateral raise machine 4 sets of 10-12 reps
• Preacher curl machine 1 hand 3 sets of 8-12 reps

Day 3:

• Seated leg curl 3 sets 10-12 reps
• Bulgarian Split squats 2 sets of 15-20 reps each leg (i do without DB in hand, and use something to hold on to for stability)
• Lateral raise lying down on incline bench 1 set of 10-15 reps
• One arm DB row 3 sets of 8-12 reps
• Machine flys 3 sets of 8-12 reps
• Tricep push down3 sets of 10-12 reps
• Cable crunch 3 sets of 15-20 reps
  

Right now, with this workout, it takes me about 1 hour and 10-15 minuts to finish. And that fits perfectly in the timeframe i have (i workout during lunchbreak)

Was looking in my notebook yesterday and compared it to first day, (was on Day 1 workout) and all exercises have increased at least 15% compared to when i started and i had done a testing week to see what weights i could do and should start on, so it was not like i started too light, a mistake i made in past

what’s the N-grip Gus?

Proud of you Sandy!

Ok, now let's take a look at @Minion_training_program program…

What's good:

• 3 workouts / week with a day rest between (should target 2-4)
• Compound moves done before isolation
• Five of the six basic movement patterns done at least twice each (horizontal push, horizontal pull, vertical push, vertical pull, leg extension)

What needs tweaking:

The sixth movement pattern, hip hinge, is not represented. I realize you said squat/deadlift are out due to physical limitations, but those are only the most famous hip hinge types. Other examples include kettlebell swings, hip thrusts, good mornings, and Romanian deadlifts (including single-leg versions).

Personal suggestion would be swap out the leg curl on day one and day three for one of the above options. Weights used can remain light in deference to your back, but doing them with light weights may actually help rehab the back somewhat. If you are too nervous to try, the ones which least involve the back would be the hip thrust and single-leg Romanian deadlifts. Don't worry about not getting enough hamstring work by taking out the curls; all the hip hinge patterns will hit the hammies along with the glutes.

Cable hip thrust, BB lying hip thrust, or the "booty machine" would all qualify.

And your leg extension is covered through the leg press and Bulgarian split squats.

I don't think we're envisioning the same thing when it comes to leg curls. When I think a leg curl, the leg begins in a knee-straight position, then bends at the knee, trying to bring the foot to the butt (working the hamstring). A knee extension is where the load starts with the knee bent 90 degrees, then you extend the leg straight (working the quadricep).

About the knee flexion and knee extension, we are on same page.
Thanks for your input, i am gonna replace those leg curl and extension for a that booty builder and a Romanian DL with dumbells

Alternating exercises as you describe is called super-setting.

“Effectively we are doing two exercises in the time I would be doing only 1 because the rest time on one exercise is being used to do another exercise. “

Essentially you’re doing antagonistic super sets. It’s a great way to get it done. My wife has been working out with me a lot more over the last year. There are very few supersets in my current program but we alternate doing a set while the other rests. The only pain at times are on some of my heavier compound movements there’s a lot of racking and unracking weights between each set. But it’s worth it. Also makes a decent little date night since we both have busy schedules.

“When doing reps and sets, for chest press, shoulder rotation, tricep push down, i really focus on slow, controlled movement.”

This is great advice for anyone looking to build a healthy long lasting physique. I do this style of lifting essentially for all my lifts. Other than very specific times this is my go to style of lifting I basically have 1 to 1 1/2 second concentric and a 2 to 3 eccentric tempo while lifting. I also lift full range of motion and I think you should as long as pre existing injuries don’t prevent it

“After all of the workouts, I've felt the muscle fatigue but not the point of true tears like I had with P90x where my CPK levels skyrocketed.“

Rhabdomyolysis?

Keep up the great work man. I think what you’re doing looks good.

I did another climb gif. This one was really easy (V2) but very fun - I did it many times in the session.

impressive leap

@kinetixtrainer2

Rhabdomyolysis - yes. Had to drink 200oz of water/gatorade a day and get my blood tested every other day for a week. If the numbers didn't go down, they were going to admit me.

Decided yesterday, since it was the 1st of september, to start a 30 day squat challenge again that i can do in the morning before going to work together with a 30 day beginners push up challenge (i suck at push ups, and 20 in a row at day 30 is killing me, just know it) Or do them during lunch break.

First time i did these challenge was in 2013, together with a 30 ab challenge (crunches).
Did that for a month, and no other workout, and i actually lost about 3kg that month.

Now do them, and the 3 day workout a week in gym, just trying to get some extra work in. May not seem much, but in long run, i know it adds up

This is the second week I've started adding cardio before my lifting sessions, just a 10 minute jog on a treadmill to get the blood flowing. (Should have been doing this for years now, but eh.) So far it hasn't impacted my lifting any, while it's burned an extra 500 calories per week, so will keep doing it for the foreseeable future.

wow… glad it was a fairly quick recovery for you.